Black Beans and Rice
The perfect meal! Preparation Time: 20 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association.
Servings per recipe: 10
Calories per serving: 140
Preparation time: 5m
Total cooking time: 30m
Ingredients:
- 1 teaspoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 3/4 cup uncooked white rice
- 1 1/2 cups low sodium, low fat vegetable broth
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- 3 1/2 cups canned black beans, drained
Directions:
- 1 In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
- 2 Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
Nutrion facts:
| Total Fat | 0.9g | 1% |
| Saturated Fat | 0.0g | |
| Cholesterol | 0mg | |
| Sodium | 354mg | 14% |
| Potassium | 298mg | 8% |
| Total Carbohydrates | 27.1g | 9% |
| Dietary Fiber | 6.2g | 25% |
| Protein | 6.3g | 13% |
| Sugars | 1g | |
| Vitamin A | 25IU | |
| Vitamin C | 3mg | |
| Calcium | 39mg | |
| Iron | 2mg | |
| Thiamin | 0mg | |
| Niacin | 2mg | |
| Vitamin B6 | 0mg | |
| Magnesium | 35mg | |
| Folate | 85mcg |
